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How to do it
- Stand with the feet apart and one dumbbell locked out overhead in a straight arm.
- Turn both feet slightly away from the loaded side and pack the overhead shoulder.
- Push the hip on the loaded side back and let the free hand slide down the inside of the near leg.
- Hinge and rotate only as far as the overhead arm stays stacked and the spine stays long.
- Drive the hip forward to stand while the dumbbell stays over the shoulder.
- Reset the feet and switch sides after the set.
Common mistakes
- Squatting the knees instead of hinging the loaded hip back.
- Collapsing into a side bend and losing the overhead stack.
- Letting the dumbbell drift in front of or behind the shoulder.
- Forcing the free hand to the floor past available hamstring range.
Muscles worked
- Primary
- AbsFront Delts
- Secondary
- GlutesHamstringsLower Back
Similar exercises
Good to know
- What muscles does the Dumbbell Windmill work?
- Mainly the abs and front delts. It also works the glutes, hamstrings and lower back.
- What equipment do you need for the Dumbbell Windmill?
- It uses dumbbells.
- Is the Dumbbell Windmill good for beginners?
- GymVim rates it intermediate.